Updog

Press the top of the feet into the ground engaging through your quads and feeling the knees lift

On an inhale press into your hands and lift your shoulders and chest off of the ground to a height that you feel comfortable with

If you feel any pain in your lower back lower your chest and shoulders until the pain is eliminated

If you still have more mobility without pain while continuing to push into your feet you can lift your thighs off of the ground

Sphinx

Cues

Place your elbows under your shoulders with your forearms pointing straight forward from the elbows with the palms flat on the ground

You can either have your chin up facing forward or you can allow the chin to drop and relax the neck

Seal

Cues

Place your elbows under your shoulders with your forearms pointing straight forward from the elbows with the palms flat on the ground

You can either have your chin up facing forward or you can allow the chin to drop and relax the neck

This pose is the next progression from sphinx. If you would like to increase the intensity this pose move your hands out to a 45 degree angle at your elbows and begin to bring your arms towards straight